How many calories are in Overnight Oats?

100 g of Overnight Oats has 385 kcal.

Is Overnight Oats high in protein?

Overnight Oats contains 13 g of protein per 100 g (26% of the 50 g Daily Value). About 14% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 9.8 g).

How many carbs are in Overnight Oats?

Overnight Oats has 56 g of total carbohydrates per 100 g, including 11 g of fiber and 11 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Overnight Oats?

Overnight Oats contains 9.4 g of fat per 100 g, of which 1.5 g is saturated (8% of the Daily Value).

What vitamins and minerals does Overnight Oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (166% DV), Thiamin (B1) (39% DV), copper (38% DV), magnesium (33% DV) and phosphorus (29% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Overnight Oats?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated March 25, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Overnight Oats

Packaged product Breakfast Cereals Helsinki Mills

Overnight Oats contains 385 kcal per 100 g.

Roughly 62% of its calories come from carbohydrates, with 23% from fat and 14% from protein (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (382 kcal per 100 g).

100 g provides 166% of the Daily Value for manganese, 39% of the Daily Value for Thiamin (B1) and 38% of the Daily Value for copper.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

385kcal per 100 g

13 gprotein

56 gcarbohydrates

9.4 gfat

Nutrition facts

Amount

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	385 kcal
Total fat L	9.4 g	12%
Saturated fat L	1.5 g	8%
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	56 g	20%
Dietary fiber L	11 g	39%
Total sugars L	11 g
Added sugars L	0 g	0%
Protein L	13 g	26%
Vitamin A L	0 µg	0%
Vitamin C L	1.3 mg	1%
Vitamin D L	0 µg	0%
Vitamin E L	3.4 mg	22%
Thiamin (B1) L	0.47 mg	39%
Riboflavin (B2) L	0.12 mg	9%
Niacin (B3) L	1.1 mg	7%
Pantothenic acid (B5) L	1.1 mg	22%
Vitamin B6 L	0.18 mg	11%
Folate (B9) L	49.3 µg	12%
Vitamin B12 L	0 µg	0%
Calcium L	72.4 mg	6%
Iron L	3.5 mg	19%
Magnesium L	141 mg	33%
Phosphorus L	362 mg	29%
Potassium L	348 mg	7%
Zinc L	2.9 mg	26%
Copper L	0.34 mg	38%
Manganese L	3.8 mg	166%
Selenium L	3.3 µg	6%
Iodine L	1.1 µg	0.7%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 14%
Carbohydrates 62%
Fat 23%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein13 gin the top quarter of breakfast cereals (median 9.8 g)
Fiber11 gin the top quarter of breakfast cereals (median 8.8 g)
Sugars11 gin the lowest quarter of breakfast cereals (median 17 g)
Fat9.4 gabove the median for breakfast cereals (median 9 g)
Saturated fat1.5 gbelow the median for breakfast cereals (median 1.8 g)
Sodium0 mgin the lowest quarter of breakfast cereals (median 28 mg)
Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
Water21.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	44.4 g

Carotenoids (1)

Beta-carotene L	7.8 µg

Other components (2)

Water L	21.7 g
Alcohol L	0 g

Product details

Brand: Helsinki Mills
Barcode: 6415000163640
Quantity: 400g
Category: Mueslis with fruits
Packaging: de:beschichtetes-papier
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

whole grain oatmeal, apple (12%), sunflower seeds, raspberries (3%)*

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats Apple

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 6415000163640. License: ODbL 1.0 (Open Food Facts). Source record dated March 25, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 95/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.